Regular daily exercise is important for staying healthy and helps alleviate joint pain, stiffness, improves flexibility and may help boost your immune system. You don’t have to join a gym to gain these benefits. Any activity is better than none and virtually anyone, any age and any fitness level can perform simple exercises. Start slow, work at your own pace, and enjoy the physical, mental and emotional benefits of regular daily exercise. Drink plenty of water and wear your cooling vest to get the most your of your exercises.
Here are some simple, no equipment workout moves you can do at home.
Walking is good cardio exercise — if you go at a brisk pace of at least 3 miles per hour. Cardio or aerobic exercise works your large muscles over and over and pushes your heart and lungs to work hard. Over time, this makes your heart stronger — it's a muscle, after all — and more efficient.
You might be asking… Where do I walk inside? It’s easy, walk up and down your hallway, back and forth through the kitchen, or from room to room for 10-15 min. If the weather is nice, walk around your house. Want to kick up your walking a bit? Go up and down your stairs 20 times.
Dancing is a whole-body workout that's actually fun. It's good for your heart, it makes you stronger, and it can help with balance and coordination. A 30-minute dance class burns between 130 and 250 calories, about the same as jogging. Much like walking, dancing has both physical and mental benefits.
How can you not feel happy moving along to your favorite songs? Also like walking, dancing can be adapted to suit the fitness level and physical capabilities of the dancer. The harder and longer you dance, the more calories you’ll burn, but a short burst of dancing at low intensity will relieve stiffness and stress so turn up your favorite music and dance in the kitchen or any room where you have enough space to move around.
- Wall Sit
Wall sits work your entire lower body – your glutes, your hamstrings, and your quads. The main purpose of this exercise is not to increase muscle mass, but to increase muscular endurance. You will notice that you will be able to hold a wall sit for longer and longer periods of time over time.
While your coffee or tea brews do a wall sit. Rest your back, neck and head against a wall, with feet about a foot and a half away, then bend your knees, slide your body toward the ground until your thighs are parallel to it, and hold for 15 seconds. (Work up to 1 minute.)
- Standing Push-Ups
Wall push-ups work your standard muscle groups like your triceps, pecs, and the anterior deltoids that help you with the movement of your shoulder. It also engages your core muscles like abs, back and hips to keep you stable when you are exercising.
Stand about 2 feet from a counter or wall and, with your arms at shoulder height, place your palms against it. Keeping your body in a straight line, do 20 standing push-ups.
- Half Bridge
Being a mild inversion, it will soothe and revitalize your mind and body. It is also a useful preparation for more advanced back bending, as it teaches your feet to become firmly rooted into the earth. This helps to strengthen the legs, as well as lengthen the quadriceps muscles.
Lie on your back (no pillow), knees bent and feet flat on the bed. Tighten your stomach muscles, squeeze your buttocks and lift your hips, aiming to create a straight line from your knees to your shoulders. Hold for 15 seconds. (Work up to 30 seconds.) Rest for 10 seconds, then repeat 3 times.
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